Qiimaha nafaqada iyo halabuurka kiimikada.
Jadwalku wuxuu muujinayaa waxa ku jira nafaqooyinka (kalooriyeyaasha, borotiinnada, dufanka, karbohaydraytyada, fiitamiinnada iyo macdanta) halkii 100 grams qayb la cuni karo.
| Nafaqo | Tirada | Caadi ** | % caadiga ah 100 g | % caadiga ah 100 kcal | 100% caadi ah |
| Qiimaha kalooriga | 149 kCal | 1684 kCal | 8.8% | 5.9% | 1130 g |
| borotiin | 18.14 g | 76 g | 23.9% | 16% | 419 g |
| Subagga | 6.99 g | 56 g | 12.5% | 8.4% | 801 g |
| Karbo | 2.12 g | 219 g | 1% | 0.7% | 10330 g |
| Biyaha | 70.15 g | 2273 g | 3.1% | 2.1% | 3240 g |
| Ash | 2.6 g | ~ | |||
| Fiitamiinada | |||||
| Fiitamiin B1, thiamine | 0.091 mg | 1.5 mg | 6.1% | 4.1% | 1648 g |
| Faytamiin B2, riboflavin | 0.284 mg | 1.8 mg | 15.8% | 10.6% | 634 g |
| Faytamiin B4, choline | 41.3 mg | 500 mg | 8.3% | 5.6% | 1211 g |
| Faytamiin B5, pantothenic | 0.57 mg | 5 mg | 11.4% | 7.7% | 877 g |
| Faytamiin B6, pyridoxine | 0.27 mg | 2 mg | 13.5% | 9.1% | 741 g |
| Faytamiin B9, folate | 5 μg | 400 μg | 1.3% | 0.9% | 8000 g |
| Faytamiin B12, cobalamin | 0.23 μg | 3 μg | 7.7% | 5.2% | 1304 g |
| Faytamiin D, calciferol | 0.2 μg | 10 μg | 2% | 1.3% | 5000 g |
| Faytamiin D3, cholecalciferol | 0.2 μg | ~ | |||
| Faytamiin E, alfa tocopherol, TE | 0.34 mg | 15 mg | 2.3% | 1.5% | 4412 g |
| Vitamin PP, MAYA | 4.8 mg | 20 mg | 24% | 16.1% | 417 g |
| Betain | 3.7 mg | ~ | |||
| Nafaqeeyayaalka yar yar | |||||
| Botaashiyam, K | 270 mg | 2500 mg | 10.8% | 7.2% | 926 g |
| Kaalshiyam, Ca | 32 mg | 1000 mg | 3.2% | 2.1% | 3125 g |
| Magnesium, mg | 18 mg | 400 mg | 4.5% | 3% | 2222 g |
| Sodium, Na | 477 mg | 1300 mg | 36.7% | 24.6% | 273 g |
| Fosfooraska, P | 168 mg | 800 mg | 21% | 14.1% | 476 g |
| Kala Soco Qaybaha | |||||
| Birta, Fe | 1.35 mg | 18 mg | 7.5% | 5% | 1333 g |
| Manganese, Mn | 0.013 mg | 2 mg | 0.7% | 0.5% | 15385 g |
| Naxaas, Cu | 70 μg | 1000 μg | 7% | 4.7% | 1429 g |
| Selenium, Haddii | 29.2 μg | 55 μg | 53.1% | 35.6% | 188 g |
| Zinc, Zn | 2 mg | 12 mg | 16.7% | 11.2% | 600 g |
| Astaamaha Aamino Muhiimka ah | |||||
| Arginine * | 1.279 g | ~ | |||
| valine | 0.944 g | ~ | |||
| Histidine * | 0.545 g | ~ | |||
| Isoleucine | 0.909 g | ~ | |||
| leucine | 1.409 g | ~ | |||
| lysine | 1.649 g | ~ | |||
| methionine | 0.51 g | ~ | |||
| threonine | 0.792 g | ~ | |||
| tryptophan | 0.2 g | ~ | |||
| phenylalanine | 0.71 g | ~ | |||
| Amino acids la badali karo | |||||
| aminotransferase | 1.158 g | ~ | |||
| Aspartic acid | 1.749 g | ~ | |||
| glycine | 1.094 g | ~ | |||
| Glutamic acid | 2.893 g | ~ | |||
| Proline | 0.846 g | ~ | |||
| serine | 0.8 g | ~ | |||
| tyrosine | 0.687 g | ~ | |||
| cysteine | 0.2 g | ~ | |||
| Istaroollada | |||||
| Cholesterol | 55 mg | ugu badnaan 300 mg | |||
| Noocyo dufan leh oo dufan leh | |||||
| Noocyo dufan leh oo dufan leh | 2.04 g | ugu badnaan 18.7 г | |||
| 12:0 Lauric | 0.01 g | ~ | |||
| 14: 0 Myristic | 0.05 g | ~ | |||
| 16: 0 Palmitic | 1.25 g | ~ | |||
| 18: 0 Stearin | 0.5 g | ~ | |||
| Noocyada dufanka leh ee iskujira | 2.3 g | daqiiqo 16.8 г | 13.7% | 9.2% | |
| 16: 1 Palmitoleic | 0.38 g | ~ | |||
| 18:1 Olein (omega-9) | 1.87 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.01 g | ~ | |||
| 22:1 Erucova (omega-9) | 0.01 g | ~ | |||
| Aysidooyinka dufanka badan leh | 1.78 g | ka 11.2 in 20.6 | 15.9% | 10.7% | |
| 18: 2 linoleic | 1.48 g | ~ | |||
| 18: 3 Linolenic | 0.08 g | ~ | |||
| 20: 4 Arachidonic | 0.14 g | ~ | |||
| Omega-3 asiidh dufan ah | 0.13 g | ka 0.9 in 3.7 | 14.4% | 9.7% | |
| 22: 5 Docosapentaenoic (DPC), Omega-3 | 0.02 g | ~ | |||
| 22: 6 Docosahexaenoic (DHA), Omega-3 | 0.03 g | ~ | |||
| Omega-6 asiidh dufan ah | 1.62 g | ka 4.7 in 16.8 | 34.5% | 23.2% |
Qiimaha tamarta waa 149 kcal.
- oz = 28.35 g (42.2 kcal)
- 2 xaleef = 57 g (84.9 kCal)
Duubka Turkiga, hilib cad iyo madow hodan ku ah fiitamiinnada iyo macdanta sida: fiitamiin B2 - 15,8%, fiitamiin B5 - 11,4%, fiitamiin B6 - 13,5%, fiitamiin PP - 24%, fosfooraska - 21%, selenium - 53,1 %, zinc - 16,7%
- Vitamin B2 wuxuu kaqeybqaataa falcelinta diidmada, wuxuu kobciyaa xasaasiyadda midabka ee falanqeeyaha muuqaalka iyo laqabsiga mugdiga ah. Qaadashada fiitamiin B2 oo aan ku filnayn waxaa weheliya xadgudub xaaladda maqaarka, xuubabka xaragada, iftiinka daciifka ah iyo aragga fiidkii.
- Vitamin B5 wuxuu ka qayb qaataa borotiinka, dufanka, dheef-shiid kiimikaadka, dheef-shiid kiimikaad, soo saarista tiro ka mid ah hormoonnada, haemoglobin, wuxuu dhiirrigeliyaa dhuuqista amino acids iyo sokorta ku jirta xiidmaha, wuxuu taageeraa shaqada kiliyaha adrenal-ka. La'aanta pantothenic acid waxay u horseedi kartaa dhaawac maqaarka iyo xuubabka xabka.
- Vitamin B6 wuxuu kaqeybqaataa dayactirka jawaab celinta difaaca jirka, xakamaynta iyo kicinta howlaha nidaamka dhexe ee neerfaha, beddelka amino acids, dheef-shiid kiimikaadka ah ee loo yaqaan 'tryptophan', lipids iyo nucleic acids, wuxuu gacan ka geystaa sameynta caadiga ah ee erythrocytes, dayactirka heerka caadiga ah. ee 'homocysteine' ee dhiigga ku jira. Qaadashada fiitamiin B6 oo aan ku filnayn waxaa weheliya hoos u dhac ku yimaada rabitaanka cuntada, ku xadgudubka xaaladda maqaarka, horumarka homocysteinemia, dhiig yaraanta.
- Faytamiin PP wuxuu kaqeybqaataa falcelinta redox ee tamarta jirka. Qaadashada fiitamiin aan ku filnayn waxaa weheliya khalkhal ku yimaada xaaladda caadiga ah ee maqaarka, marinka caloosha iyo habka neerfaha.
- Fosfooraska wuxuu kaqeyb qaataa geedi socodka jir ahaaneed badan, oo ay kujiraan dheef-shiid kiimikaadka tamarta, wuxuu xakameynayaa dheelitirka acid-base, waa qeyb kamid ah fosfooliidyada, nucleotides iyo nucleic acids, waxay lagama maarmaan u tahay macdanta lafaha iyo ilkaha Yaraanta waxay keentaa cunno-xanuun, dhiig-yaraan, rickets.
- sayliniyam - cunsur muhiim u ah nidaamka difaaca jirka ee jirka bini'aadamka, wuxuu leeyahay saameyn immunomodulatory, wuxuu ka qaybqaataa nidaaminta ficil-celinta hormoonnada tayroodhka. Yaraanta ayaa keenta cudurka Kashin-Beck (osteoarthritis oo leh cilado fara badan oo kala-goysyada, lafdhabarta iyo xagjirnimada), cudurka Keshan (endemic myocardiopathy), thrombastenia la iska dhaxlo.
- Zinc waa qayb ka mid ah in ka badan 300 oo enzymes, wuxuu ka qaybqaataa hababka isku-dhafka iyo kala-baxa karbohaydraytyada, borotiinnada, dufanka, asiidhka nucleic iyo nidaaminta muujinta tiro hiddo-sideyaal ah. Isticmaalka oo aan ku filnayn ayaa horseedda dhiig yarida, yaraanta heerka labaad ee jirka, cirrhosis ku dhaca beerka, cillad galmo, iyo cilladaha uurjiifka. Daraasadihii ugu dambeeyay ayaa shaaca ka qaaday awooda qaadashada sare ee zinc si ay u carqaladeyso nuugista naxaasta sidaasna ay gacan uga geysato horumarinta dhiig yaraanta.
Tags: Kaloriinta 149 kcal, halabuurka kiimikaad, qiimaha nafaqada, fiitamiinnada, macdanta, maxay yihiin faa'iidooyinka duubka Turkiga, hilibka cad iyo madow, kalooriyada, nafaqooyinka, guryaha waxtarka leh ee turkiga, hilibka cad iyo madow